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Are you on a weight loss journey? Then you have probably heard the advice, the general rule of thumb: cut down on calories, exercise more and avoid sugar. But one underrated and often overlooked advice is to include high fibre content in your diet.
Not only is fibre good for your digestive health, but it is also beneficial in keeping blood sugar in check, playing a powerful role in keeping you satiated. But what is the right way to include high fibre foods in your diet? To solve this query, OnlyMyHealth talked to Ashita Gupta, Certified Nutritionist and Lead Dietician at Lucknow Cancer Institute, on how to add fibre to your weight loss journey for positive and sustainable results.
How High Fibre Intake Helps in Weight Loss?-1752132750068.jpg)
Fibre is a naturally occurring carbohydrate that is resistant to digestion. Owing to this unique quality, fibre helps in keeping cravings in check. And as most fibre foods pass through the digestive tract largely intact, aiding in weight loss.
As per a National Institute of Medicine study, the addition of dietary fibre generally decreases food intake, helping to reduce body weight.
Nutritionist Gupta tells a few ways that make fibre a good option to include in your weight loss diet.
- Fuller for Longer: Fibre-rich foods take longer to digest, making you feel full for a longer period of time, reducing the overall calorie intake.
- Reduces Calorie Consumption: Soluble fibre like oatmeal, blueberries, chia seeds and lentils bind with fat and sugar in the digestive tract, reducing the number of calories your body absorbs.
- Regulates Appetite Hormones: Both soluble and insoluble fibre sources help in balancing hormones like Ghrelin and Leptin, which are responsible for controlling hunger and fullness.
- Gut Goodness: With adequate addition of fibre in your diet, it aids in digestion, keeping the gut microbiome happy and helping in regular bowel movements.
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What Type of Fibre is Better for Weight Management?-1752132779679.jpg)
Fibre is divided into two categories, soluble and insoluble. Soluble fibre dissolves in water and binds with fats and sugar to slow down the absorption of calories and sugar into the body, whereas insoluble fibre doesn’t dissolve in water and passes through the digestive tract undigested. According to Gupta, “Soluble fibre is generally considered more effective in weight management as compared to insoluble fibre.”
Some Soluble Fibre Sources Include:
- Oats
- Flaxseeds
- Apples
- Legumes
- Lentils
Insoluble Fibre Sources Include:
- Wheat Bran
- Whole Grains
- Sweet Potato
- Kale
- Prunes
- Corn
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Correct Fibre Content to Take Daily for Weight Control?
When incorporating high fibre content in your diet, it is important to be mindful of the quantity and slow integration. Moreover, fibres are not easy to digest and require more water to properly pass out without causing troubles like irregular bowel movements and gastrointestinal pain. According to Gupta, daily dietary limits for men and women differ: “For women, the recommended fibre content should be 25g per day. For men, this changes and increases to 30g to 38g per day.
“When incorporating fibre for weight loss, it is advisable to aim for higher fibre content like the whole grain wheat, oats, fruits like blueberries, kiwi, oranges, apples,” advised Gupta.
Common Mistakes to Avoid While Increasing Fibre Intake?
While fibre is good for digestion and overall improved gut health, sudden or too much-too-soon fibre intake might add to your problems and derail your weight loss path. To avoid this, Gupta shared a few tips to avoid while adding fibre to your plan.
- Increasing Fibre Quickly: As fibre is broken down in the intestines and largely passes intact, too much addition of fibre can cause bloating, flatulence and constipation. Instead, introduce a gradual increase of fibre intake in your meal plan.
- Not Enough Hydration: With increased fibre intake, it is important to increase your water intake too, as fibre absorbs water. Not drinking enough water when consuming a high fibre diet can lead to digestive discomfort.
- Relying on Supplements Only: Whole foods provide a better mix of fibres, nutrients, and satiety than fibre powders or bars alone.
- Ignoring fibre variety: A mix of soluble and insoluble fibres from different sources is more beneficial than focusing on just one type.
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Can a High-Fibre Diet Help You Sustain Weight Loss?
It all boils down to whether including a high-fibre diet can help sustain weight loss or not. According to Gupta, “Absolutely, a high fibre can work wonders for sustained weight loss.”
Gupta Explains Why Fibre Promotes Weight Loss
- Promotes long-term satiety, reducing the risk of overeating.
- A high fibre diet improves insulin sensitivity, supporting better energy and reduced blood sugar spikes.
- Supports sustainable eating habits, as fibre-rich foods are often nutrient-dense and less processed
- Helps prevent weight regain, especially when combined with regular physical activity and balanced nutrition.
Bottom line: Fibre Helps in Weight Loss
Fibre is an all-rounder, presenting as a low-calorie option, helping in curbing cravings and blood sugar spikes. Moreover, it is a great source of energy booster and helps keep the extra calories away. So, the next time you are opting for a low-calorie salad, it might be wiser to add a high-fibre option too.